12/24/22

12/24

SATURDAY

HXBXplus

Warm Up
Tabata x 12
1) Inchworms
2) Air Squats
3) Plank to Pike
4) Side Plank (left)
5) Side Plank (right)
6) Cossack Squats

A. "12 Days of Christmas"
1 Sumo DL High Pull (75/55lbs)
2 Thrusters
3 Push Press
4 Power Cleans
5 Power Snatches
6 KB Swings (24/16kg)
7 Pull-Ups
8 Knees to Elbows
9 Box Jumps
10 SA DB Devils Press
11 Burpees
12 OH Plate Lunges (45/25lbs)
*Start with 1 Sumo DL High Pull, then 2 Thrusters and 1 SDLHP, then 3 Push Press and 2 Thrusters and 1 SDLHP, etc.
40 min TIME CAP

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Wall Balls
5 KB Swings

A. "Tag"
In a 40 min Window:
1600m Row (buy-in)
1600m Run (buy-in)
*break it up however you like
directly into...
AMRAP:
10 Box Jumps
10 KB Swings
10 Jumping Lunges
10 BB/DB G2O